CFQ, listen to me for a second, please. If you all buy into this program, you will be the fittest individuals in the Valley. Rest when...

Hey crew. Something new for this Thursday. We'll be doing the usual Thursday jazz, a stretch followed by a strength/cardio/workout option...

LOVE a good EMOM. Building rest into our training is so important. These timed efforts can be very informative to us, to know what our...

Good evening Gym Family. The news has been around, but this is the official announcement. There's a new facility being built on Palmer...

Hey CFQ. Big takeaway from today's workout, is to choose a rep scheme or scaled movement on the pushup that will allow you to progress...

A nice way to start the week. Great opportunities to touch/practice some higher skill gymnastics movements before the open. An option for...

Dumbbell mania. It's like a dumbbell DT salad with a bonus trio of devil's presses, served on a bed of 50/35's. Following up with a...

Hey, here's another great training opportunity to sink your teeth into. Interval training works because there's built in rest. Too often,...

Stretch day! Whoop whoop. We'll be taking care of our legs and backs after what we've worked through this week. An opportunity awaits for...

Another take on conditioning first followed by a strength piece. This looks like fun. Part one will be a tough AMRAP and you should...

Hey, so I know this may not be the most popular kind of workout, but these monostructural days are just as important to our fitness...

Ok! We haven't played with thrusters in a while... These should be considered light and something you can pick up and finish the 10 reps...

Craving a little Sunday sweat? Here you go! A suggested warmup for you... A. GENERAL WARMUP (6:00) 2-3 rounds 0:45 on Machine 25' Samsons...

Hey crew! Happy Friday to you. Deadlifts are one of my favourite movements. They're a full body exercise that challenge your core, mental...

Another stretch day is upon us. Looking forward to it! A little more of a classic strength session with some bench and rope climbs, I...

Hey CFQ. We're going to go back in time to re-test an OPEN workout from 2013! Anyone remember this one? The numbers for the snatch...

Interval training for the win here. 2:00 isn't a huge amount of time, so it's important that we can keep moving through the prescribed...

Hey there. Time to start this week off right! We have a solo METCON scheduled to kick us off. The 20 min time cap suggests a grindy push...

HOLD onto your hats folks...there are a lot of holds on deck for today=) Classic EMOM of isometric strength training! If the support...

We haven't tackled a workout like this in a while. We're going to put in some grunt work with our medball and then follow it up with a...